Cooking Time
45 Mins
Category
lunch
Yam Porridge with Spinach and Fish
Why it helps
Yam provides slow-release complex carbohydrates that can contribute to more stable blood sugar than refined starches. Spinach adds iron, calcium, and fibre, and fish provides lean protein and, depending on the type, some omega-3 fatty acids. Cooking the yam down into a porridge with vegetables and tomatoes makes for a warming, filling lunch that fits well into a balanced eating pattern.
Ingredients
1.2kg yam, peeled and cubed
2 tomatoes, chopped
1 red bell pepper, chopped
1 scotch bonnet pepper, chopped (optional, to taste)
1 onion, chopped, divided
2 tablespoons red palm oil or vegetable oil
2 cups fish or vegetable stock
2 fillets of white fish (such as tilapia or mackerel), or 1 cup smoked/dried fish, flaked
1 teaspoon ground crayfish (optional)
1 seasoning cube or 1 teaspoon low-sodium bouillon powder
2 cups fresh spinach, chopped
Salt, to taste
Methods
Blend the tomatoes, bell pepper, scotch bonnet, and half the onion into a coarse puree.
Heat the palm oil in a large pot over medium heat. Add the remaining chopped onion and cook for 3 minutes.
Add the blended pepper mixture and cook for 8 to 10 minutes, stirring occasionally, until slightly reduced.
Add the yam cubes, stock, ground crayfish, and seasoning cube. Stir to combine.
Cover and simmer for 20 to 25 minutes, until the yam is soft, stirring occasionally and adding water if needed.
Use a spoon to mash some of the yam against the side of the pot to thicken the porridge, leaving some chunks for texture.
Add the fish and cook for 5 minutes to warm through.
Stir in the chopped spinach and cook for 2 to 3 minutes until wilted. Season with salt to taste before serving.